Some Advice to keep running

1) Push yourself  If you always run along at the same pace you are not training your body to be fitter or stronger so it just plateau’s. A good way to mix things up is to try Fartlek training. This means running for short sprints in between your long runs. I.e jog at your usual pace, then focus on a landmark in the distance and sprint towards it, then continue your usual jogging pace.  

2) Keep on moving
Essentially, running is the most natural form of high impact exercise we can do. It’s just walking at a faster pace. Many of us fatigue because we start too fast. Slow the run down to ensure you conserve your energy and just focus on putting one foot in front of the other. Whatever your goal is, to achieve it you need to keep on moving.

3) Cross train
To be a better runner you need to condition your muscles. It’s important that you use resistance and you mix up your training to avoid injury. Try bike riding or an x-trainer in the gym which is the same movement without the impact. Swimming’s great also. 

4) Change of scenery
A road or footpath is never completely even so running the same route over a long period of time could have serious effects on your posture, hips, ankles and joints. Change the direction of your run and route to avoid injury and enjoy the new sights.

5) Run outside 
Running indoors is good  but you just can’t beat the great outdoors.  Fresh air allows you to take in more oxygen for the body, using your lungs to their full capacity. Also with cars, trains, busses and working in an office all day, you forget how much our body craves nature and how it relaxes the mind. 

6) Run with a friend
Nothing pushes you more than sharing your motivation with a friend. Exercising with a friend will get you out of bed when you’re having the ‘I can’t be bothered day’ and the catch up chat whilst running involves great breath control! 
 
7) Wear the correct shoes
If you have pain in your knee, back, hips or shins it could all be down to the shoes your training in. Make sure you get fitted in a correct running shoe that supports your foot to reduce the impact on your joints when your foot hits the ground.

8) Keep track
Keep a record or log book of what distance your covering and try to gradually increase it. Whether it’s 100m to 1km at a time, work within your own limits, not anybody else’s. 

9) Eat right 
Your body needs fuel to function. If you increase the amount you are exercising you need to make sure you are eating the right foods to support your activity, otherwise you open yourself up to fatigue, poor performance and injury. Make sure you are eating enough good carbs for energy (vegetables, fruits and seeds) and lean protein (like white meat and fish) for muscle repair. 

10) Listen to your body
Just as much as exercise is good for you, so is taking rest days. If you are training hard everyday, your body will eventually burn out. Your muscles need to repair and when you ignore the signs and overtrain you increase your chance of a whole list of injuries and fatigue. Remember peak performance and results comes from a balanced body and mind.  

….and finally, HAVE FUN. Exercise is sometimes hard but it should always be fun and enjoyable. After-all its all about you, “you only get one body, look after it and it will last you a lifetime”   source: Sweaty Betty

Why do athletes always run anti-clockwise?

There's a common misconception that the consistently anti-clockwise use of oval athletics tracks is down to the ancient Greeks. It isn't!!!

According to Paul Cartledge, professor of Greek History at the University of Cambridge, at Olympia and elsewhere in Greece both the running track and the hippodrome (horse-race track) were straight, using up-and-back "laps".

In early modern Olympics - Athens (1896 and 1906), Paris (1900), St Louis (1904) - athletes ran clockwise. This was changed to "left-hand inside" after that (apart from the 1908 London Olympic Marathon, which was switched so that the Royal Family could get a better view).

At the time of the 1896 Games, some but not all track races in England were run clockwise. It's thought that Baron de Coubertin, who founded the International Olympic Committee (IOC) in 1894, might have formed some of his ideas on how to run the Games on ideas based on trips to England.

He visited Much Wenlock in Shropshire - acknowledged as being a birthplace of the modern Olympics - where races were originally run clockwise.

Oxford and Cambridge University were both important in athletics and both ran clockwise - Oxford until the late 1940s and Cambridge until the 1950s.

In Oxford it seemed logical to run clockwise because of local geography, says Jon Roycroft, director of sport at the university.

"One of the early courses was a three lap to a mile track - it went down into a dip and it made sense to run downwards."

So how did anti-clockwise become standard?

According to Running Through the Ages by Edward Seldon Sears, in the 20th Century a number of countries began to settle on the American custom of running counter-clockwise. One theory is that early races were run on horse tracks, which ran in that direction.

Anti-clockwise running had become the norm by the early 1900s and Olympic organisers came under pressure to conform.

According to The History of Oxford's Athletics Club, in April 1948, Roger Bannister, who became president of the athletics at Oxford, said of the athletic track at Iffley Road: "I would not rest until plans were started to replace the old third mile track with a new six-lane, 440 yards track conforming to international specifications."

"It changed sometime between 1950 and 1954 and Bannister's four-minute mile was run in the anti-clockwise direction," says Roycroft.

But does running this anti-clockwise make a difference to left or right-legged athletes? Not really, says retired British sprinter John Regis.

"I am right legged - but it wasn't something that came into my mind. It was just part of the sport, you were just trained to run that way. My right leg is a bit stronger and it does a bit more work but not so that any strain is put on either leg."

There are a host of other theories about the domination of anti-clockwise running. Most people are right-handed and some surmise it is easier for them to run anti-clockwise. For most people the right leg is the strongest, with it therefore making sense that the strongest leg covers the slightly longer distance.

You will even hear people contend that the direction of the Earth's rotation makes it faster to run that way - in the northern hemisphere at least.

Source: http://www.bbc.co.uk/news/magazine-19047586

Surya Namaskar

Of all the forms of yoga that do your body well, Surya Namaskar, literally meaning salutation to the sun, may be the safest yog abhyas (yoga exercise) that can be practiced at every age. In fact, I read somewhere that veteran wrestler Dara Singh, who died yesterday at age 71, practiced Surya Namaskar well after he turned 60.


The practice of Surya Namaskar, which comprises a series of steps (yog asanas), also includes pranayam (an exercise in breathing) and bija mantras (chants saluting the Sun God). Therefore, it ushers in all-round good health.

For people who are not yet very familiar with Surya Namaskar, I list the steps which complete the Yoga form. Please see above illustration for reference:

1. Inhale and maintain the position as shown above (in step 1): stand straight with hands folded near your chest, feet together and toes touching.

2. Exhale (step 2) and bend forward (step 3) from the waist till palms touch the ground in line with the toes. Try not to bend your knees while trying to reach your toes. Of course, practice will make perfect.
3. Then inhale and take your left leg back, moving your waist and chest forward, raising your neck, gazing at the sky. Keep your right leg bent in front and both hands straight and palms down on the floor (step 4).
4.  Then, hold your breath and raise the knee of your left leg, take the right leg backwards, and bring it close to your left leg. Then bend, with both legs straight at the back and both hands straight palms-down in front, forming a mountain shape with your body (step 5).
5. Exhaling, bend both hands at elbow level and touch the ground with your forehead, raise your hips and touch the ground with your knees, keeping both elbows close to chest. Since eight parts of your body touch the ground - the forehead, face, chest, stomach, two palms, two sets of toes, two knees touch the ground, the pose is called ashtanga or posture eight (step 6).

6. Inhale and straighten your hands and place them palms down, stretch shoulders upwards, press the waist downwards and push the neck backwards and face upwards. You are getting ready to get up to where you started (step 7).
7. Return back to the earlier mountain position by holding your breath, bending neck downwards and pressing the chin down, arching the body in an inverted U-shape and pressing the heels on the ground, with palms facing flat on the floor.
8. Continue holding your breath as you bring your right leg in front and place it between your hands as earlier in step 4, only this time, its your right leg in front and left leg at the back.
9. Exhale and bring the left leg forward as in step 3 and place it in-between both arms.

10. Inhale, as you get up and attain the position as in step 1.

The Surya Namaskar comprises these ten positions which, if practiced carefully, will gift you good health well into your sunset years

Source : Photo: suryanamaskar.info, timesofindia.com

Muscles used during running

Ever though how many muscles are used when you are running????


Well including the leg muscles, which take the main pressure, the back muscle and the stomach muscles also get effected. These come in play to support your spinal cord while you are running. At times, people complain that they have pain at the lower back when they run fast or for a longer distance. This is due to the fact that your upper abdominal work hard to support the spinal cord while you were running.


The stomach muscles hold the whole of the upper abdominal area ensure that the spinal chord is not slipped.


Coming back to the main muscles, that is leg muscles; there are many leg muscles which are supporting us when we are running. These can be classified as Primary muscles.



The quadriceps femoris (quadriceps) --> is actually a muscle group that comprises several ones on the front of a thigh
The hamstring --> comprises four on the back of the left or right thigh and they move the knee joint
The gluteus maximus --> is one of the three gluteal muscles, is the most superficial and largest among them, and is the primary contributor to the shape of the buttocks. The primary purpose of the gluteus maximus is to maintain the trunk of the body in the erect posture — that is, to extend the hip. This explains why other primates, which ambulate on all fours, tend to have much flatter buttocks than the buttocks of humans
The iliopsoas --> with the psoas major doing the majority of the work — supports hip flexion
The calf muscle --> is to plantar flex the ankle and to flex the knee

The biceps brachii --> is a muscle on the upper arm whose purpose is to rotate the forearm and to flex the elbow. Because running is more efficient when the elbow is bent, the biceps brachii supports running

The upper abdominals --> comprises the muscles in the upper half of the abdomen

The lower abdominals --> comprises those in the lower half of the abdomen.

Together, the upper and lower abdominals support the core strength that runners need for maintaining good posture, which is crucial for maximizing performance and avoiding injury. Because running can cause a lot of rotation of the spine, it is important to have strong upper and lower abdominals to stabilize the spine and to minimize the dissipation of energy during the transfer of power to the extremities

Running on a regular basis has many benefits, including weight loss, stress relief and maintaining a strong and healthy body.

Running songs

Listening to music when you are running can provide a much needed motivation and "pump" that is needed for you to keep going. Here are some of the songs that we could find for you.


Hindi


Dol Dol & Fanaa from Yuva
Koi Kahe from Dil Chahta Hai
All of the Kaal songs
Dance pe Chance and Haule Haule from Rab ne Bana De Jodi
Marhaba from Deewar
Aisa Jadoo from Khakee
Dil me bajee guitar from Apna Sapna Money Money
Bure Bure, Sya Na Say na from bluff master
Nach Baliye from Bunty aur Bubly
Ishq Samunder from Kaante
Lots of Daler Mehndi Songs
Chaiyya Chaiyya from Dil se
Songs from Race
Mast Kalander from Hay Baby
Bhool Bhulaiya Title song
Dhoom Title song
Desi Boyz Title song


English


No One - Alicia Keys
Crazy in Love - Beyonce and Jay-Z
Thnks fr th Mmrs - Fall Out Boy
SexyBack - Justin Timberlake
Stronger - Kanye West
Girlfriend - Avril Lavigne
Makes Me Wonder - Maroon 5
How Far We've Come - Matchbox Twenty
Suddenly I See - KT Tunstall
Rehab - Amy Winehouse

Carbohydrate

A carbohydrate is an organic compound that consists only of carbon, hydrogen, and oxygen, usually with a hydrogen:oxygen atom ratio of 2:1 (as in water); in other words it's the petrol of the body. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. The carbohydrates are divided into four chemical groupings: monosaccharides, disaccharides, oligosaccharides, and polysaccharides.
I would not go in the details of these words but in other words these four types are further classified into good and bad carbs.

Question: What’s the difference between a sandwich made on white bread and one made with 100% whole grain bread? Or, the difference between French fries and side salad made with spinach, tomatoes, carrots, and kidney beans?


All the foods above are carbohydrates. But the second option in both questions includes good carbohydrate foods (whole grains and vegetables). In the recent past, the reputation of carbohydrates has swung wildly. Carbs have been touted as the feared food and people are willing not to eat it at first place. But this is not true. Some carbs are promoted as a healthful nutrient associated with lower risk of chronic disease. Choose the best sources of carbohydrates—whole grains (the less processed, the better), vegetables, fruits and beans—since they promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.  


Skip the easily digested refined carbohydrates from refined grains—white bread, white rice, and the like— as well as pastries, sugared sodas, and other highly processed foods, since these may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.


In September 2002, the National Academies Institute of Medicine did a research and came out with the recommended, mentioned below:

1.  To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.
2. There is only one way to get fiber -- eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets.
3. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control.

The recommendations:  

• Men aged 50 or younger should get 38 grams of fiber a day.
• Women aged 50 or younger should get 25 grams of fiber a day.
• Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day.
• Women over aged 50 should get 21 grams of fiber a day

Another good friend of carbos is FIBER. It helps to slows down the absorption of nutrients eaten at the meal, including carbohydrates. This slowing down may help prevent peaks and valleys in your blood sugar levels, reducing your risk for type 2 diabetes.  Certain types of fiber found in oats, beans, and some fruits can also help lower blood cholesterol. As an added plus, fiber helps people feel full, adding to satiety.

Start the day with whole grains. 

• Try a hot cereal, like steel cut oats, or a cold cereal that lists a whole grain first on the ingredient list.
• Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.
• Try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner.
• An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.
• Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein

What are the bad Carbs

• Sugars, “Added” sugars
• Refined “white” grains.
• White bread
• Sodas and Juices
• Candy and cakes.
• White rice
• Alcohols.

Avoid as much as possible the above listed food.

Running Moms - Part 1

It's the most difficult thing to start exercising after giving birth to a new life. Be it first or third baby, the body is in the same state of changes and unrest. Weight gain, lack of sleep, screaming child etc. can be a challenge to a new mom. Having an healthy body can help in controlling things mentally and physically.

It's important to take care of yourself, especially at this time. In fact taking care of yourself will only enable you to be a better mother. Before you start to run, make sure you consult your gyno about "when to start". Starting too early can lead to complications and starting too late can be really late!

Short term, even if just for 20 minutes will make you feel amazing and give you more energy to get through the day no matter how exhausted you were to begin with. It will even help you sleep better in those few hours of sleep your baby allows you. In the long term, it will help you loose that pregnancy weight and get you feeling good about yourself. So let's get started!

The first few weeks -- or even months -- may be extremely difficult, both physically and mentally. But consistency is key -- keep at it! After the first 4-6 weeks, the running will get easier and feel more "normal", and you'll start seeing more and more results.

It's important to get help from others; without the support of family you cannot be consistent. Be creative when thinking about possible childcare options. For example, you could watch a friend's child while she runs, and then go out for a run while she cares for your little one.
Proper nutrition and hydration is important for you, especially for breastfeeding moms. If you're breastfeeding, you need about 500 extra calories a day.

Carbohydrates should be close to 65% of your total diet as you are running, proteins should make up close to 15% of the daily diet. Fat should be some what 20%; make sure you do not cross this 20% as it can quickly pack on the pounds. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.

Calcium is another important element, good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.

Drink at least 8 glasses of water in a day. This will help flush out unwanted minerals from body and reduce the tendency of stone formation in vital organs.

In the next post under "Running Moms", i will cover different forms of exercises that a mom can take up to start with. Keep watching !!